Training Plan 10K
A 7-month improvement plan for 10km open water racing.
Cycle 5 of 6
Cycle 5
Week 22
Week 22 Attention Practice
Skill Project 1: Catch Pathway
What opportunity do you have to improve your catch pathway? Does the catch hand start on track, in front of the shoulder? Does it stay on track straight toward the hip? Does the catch hand stay ‘shallow’ (closer to your torso) with your elbow bent like an arm-wrestle arm? Or what tends to break down when you get fatigued?
Choose 3 focal points – A and B – for this improvement.
You may see ideas for these focal points on the Freestyle Drill Resources page, and the 101 Focal Points page.
Skill Project 2: Your Choice
Consider some other part of your body position or movement patterns which attract your attention for improvement right now.
Choose 3 focal points – A and B – for this improvement.
Main Set
Distance
2700 total
Instructions
You may insert appropriate drills of your choice as a tune up before each round, or use as active rest between repeats.
The physical intensity may be light, while attention quality should be high.
For these skill projects swim 3 rounds of:
- 50 + 100 + 150 + 200 + 150 + 100 + 50
- 20 seconds passive rest between repeats, 40 seconds between rounds
- Optional: use a Tempo Trainer at comfortable tempo TC
Round assignments:
- Round 1: use focal point A
- Round 2: use focal point B
- Round 2: blend focal points AB
After completing the 3 rounds, then finish with 1x 300 Pure Pleasure Swimming.
Week 22 Tempo Practice
After starting to use your new estimated tempo gears in the last cycle, you may have needed to adjust those. use the new tempo gears for this cycle.
Main Set: Tempo Gear Gradients
Distance
3300 total
Instructions
Choose two or three focal points from the Attention Practice this week. Use one at a time. You may change the focal point during the set as needed.
You are practicing how to switch tempos and immediately relax into that new tempo and hold movements precise and steady.
You will stop between repeats just long enough to switch Tempo Trainer for each gear change.
Swim 4 rounds of:
- 50 TG1 + 50 TG2
- 100 TG1 + 50 TG2
- 150 TG1 + 50 TG2
- 200 TG1 + 50 TG2
- 250 TG1 + 50 TG2
- Monitor stroke count
- Maintain precision of movements
- 10 seconds passive rest between repeats and rounds – just long enough to change the TT
Week 22 Pace Practice
Whether you have reached your goal SPL for this event or not, you may consider staying with this same N SPL for this cycle and work on making it easier to hold.
Main Set: Sustain Steady SPL
Distance
3200 total
Instructions
Choose two or three focal points from the Attention Practice this week.
Use the N SPL you have set for this cycle. The purpose of this set is to increase your muscular and neural strength for holding a precise and steady SPL over distance.
Swim 4 rounds of:
- 4x 200
- Count strokes
- Maintain consistent N SPL
- On every repeat, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between repeats, 40 seconds between rounds
Week 22 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
6900 total
Instructions
Choose two or three focal points from the Attention Practice this week. Change or blend focal points as needed.
For this set you will swim continuously – NO REST – and break up the swim into Mental Intervals of 300.
Use the N SPL and the tempo TC you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace, and then practice N SPL and Tempo separately. You will aim to hold that metric steady over the entire interval distance.
Repeat this cycle until finished with the total distance:
- First 300: N SPL x TC (hold steady pace)
- Second 300: hold steady N SPL (ignore Tempo Trainer)
- Third 300: hold steady tempo TC (monitor SPL but do not force it)
You may modify this cycle if you feel the need to spend more time on one of your weaker metrics.
Week 23
Week 23 Attention Practice
Skill Project 1: Catch Pressure
What opportunity do you have to improve the way you apply pressure during the whole catch/hold phase? Does it start, gradually building pressure as the torso turns? Do you maintain steady pressure on the whole forearm all the way through till the hand reaches the hip bone? Or what tends to break down when you get fatigued?
Choose 3 focal points – A and B – for this improvement.
You may see ideas for these focal points on the Freestyle Drill Resources page, and the 101 Focal Points page.
Skill Project 2: Your Choice
Consider some other part of your body position or movement patterns which attract your attention for improvement right now.
Choose 3 focal points – A and B – for this improvement.
Main Set
Distance
2600 total
Instructions
You may insert appropriate drills of your choice as a tune up before each round, or use as active rest between repeats.
The physical intensity may be light, while attention quality should be high.
For each skill project swim 1 round of:
- 4x 50 + 3x 100 + 2x 150 + 1x 200
- 20 seconds passive rest between repeats, 40 seconds between rounds
- Optional: use a Tempo Trainer at comfortable tempo TC
Round assignments:
- Round 1: alternate focal points A, B and blending AB
After completing each round, finish with 1x 300 Pure Pleasure Swimming.
Week 23 Tempo Practice
Main Set: Tempo Gear Gradients
Distance
3300 total
Instructions
Choose two or three focal points from the Attention Practice this week. Use one at a time. You may change the focal point during the set as needed.
You are practicing how to switch tempos and immediately relax into that new tempo and hold movements precise and steady.
Set Tempo Trainer to the tempo for TG1 and then you will ignore the TT while swimming in TG2. You will swim TG2 by feel. You will swim continuously, no passive rest. Swimming at TG1 is your active rest.
Swim 4 rounds of:
- 50 TG1 + 50 TG2
- 100 TG1 + 50 TG2
- 150 TG1 + 50 TG2
- 200 TG1 + 50 TG2
- 250 TG1 + 50 TG2
- Monitor stroke count
- Maintain precision of movements
- NO REST between repeats and rounds
Week 23 Pace Practice
Main Set: Sustain Steady SPL
Distance
3200 total
Instructions
Choose two or three focal points from the Attention Practice this week.
Use the N SPL you have set for this cycle. The purpose of this set is to increase your muscular and neural strength for holding a precise and steady SPL over distance.
For this set you will swim continuously, and break up the swim into Mental Intervals.
Swim 4 rounds of:
- 4x 200
- Count strokes
- Maintain consistent N SPL
- On every repeat, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- NO REST between repeats and rounds
Week 23 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
7200 total
Instructions
Choose two or three focal points from the Attention Practice this week. Change or blend focal points as needed.
For this set you will swim continuously – NO REST – and break up the swim into Mental Intervals of 300.
Use the N SPL and the tempo TC you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace, and then practice N SPL and Tempo separately. You will aim to hold that metric steady over the entire interval distance.
Repeat this cycle until finished with the total distance:
- First 300: N SPL x TC (hold steady pace)
- Second 300: hold steady N SPL (ignore Tempo Trainer)
- Third 300: hold steady tempo TC (monitor SPL but do not force it)
You may modify this cycle if you feel the need to spend more time on one of your weaker metrics.
Week 24
Week 24 Attention Practice
Skill Project 1: Torso Power
What opportunity do you have to improve the emphasis of the torso rotation? Are you able to resist over-rotation, keeping the torso more flat allowing more support from water below? Or what tends to break down when you get fatigued?
Choose 3 focal points – A and B – for this improvement.
You may see ideas for these focal points on the Freestyle Drill Resources page, and the 101 Focal Points page.
Skill Project 2: AC Synchronization
You may read about Synchronized Propulsion Combinations first, and then read specifically the AC Synchronization Intro.
Choose 3 focal points – A and B – for this improvement.
Main Set
Distance
2700 total
Instructions
You may insert appropriate drills of your choice as a tune up before each round, or use as active rest between repeats.
The physical intensity may be light, while attention quality should be high.
For each skill project swim 2 rounds of:
- 50 + 100 + 50 + 150 + 50 + 200
- 20 seconds passive rest between repeats, 40 seconds between rounds
- Optional: use a Tempo Trainer at comfortable tempo TC
Round assignments:
- Round 1: alternate focal points A, B
- Round 2: blend focal points AB
After completing 4 rounds, finish with 1x 300 Pure Pleasure Swimming.
Week 24 Tempo Practice
Main Set: Tempo Gear Ratios
Distance
3200 total
Instructions
Choose two or three focal points from the Attention Practice this week. Use one at a time. You may change the focal point during the set as needed.
You will stop between repeats just long enough to switch Tempo Trainer for each gear change.
Swim 4 rounds of:
- 150 TG1 + 50 TG2
- 100 TG1 + 100 TG2
- 50 TG1 + 150 TG2
- 0 TG1 + 200 TG2
- Monitor stroke count
- Maintain precision of movements
- 10 seconds passive rest between repeats and rounds – just long enough to change the TT
Week 24 Pace Practice
Main Set: Sustain Steady Pace
Distance
3200 total
Instructions
Choose two or three focal points from the Attention Practice this week.
Use the N SPL you have set for this cycle. The purpose of this set is to increase your muscular and neural strength for holding a precise and steady Pace over distance.
You will combine your refined tempo gears with SPL to hold steady pace. Your results during this practice may urge you to adjust your tempo gears slightly.
Swim 8 rounds of:
- 50 at N+1 x TG3
- 200 at N x TG2
- 150 at N x TG1
- Count strokes
- Maintain consistent assigned SPL
- Use Tempo Trainer and switch tempo between tempo gears on each repeat
- Choose 2 focal points for each round
- 20 seconds passive rest between repeats and rounds
Week 24 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
7500 total
Instructions
Choose two or three focal points from the Attention Practice this week. Change or blend focal points as needed.
For this set you will swim continuously – NO REST – and break up the swim into Mental Intervals of 300.
Use the N SPL and the tempo TC you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace, and then practice N SPL and Tempo separately. You will aim to hold that metric steady over the entire interval distance.
Repeat this cycle until finished with the total distance:
- First 300: N SPL x TC (hold steady pace)
- Second 300: hold steady N SPL (ignore Tempo Trainer)
- Third 300: hold steady tempo TC (monitor SPL but do not force it)
You may modify this cycle if you feel the need to spend more time on one of your weaker metrics.
Week 25
Week 25 Attention Practice
Skill Project 1: Torso Rotation
What opportunity do you have to improve your torso rotation? Are you able to generate force in a minimal amount of rotation? Can you direct that rotational force forward, rather than downward? Or what tends to break down when you get fatigued?
Choose 3 focal points – A, B and C – for this improvement.
You may see ideas for these focal points on the Freestyle Drill Resources page, and the 101 Focal Points page.
Skill Project 2: BC Synchronization
You may read the BC Synchronization Intro.
Choose 3 focal points – A, B and C – for this improvement.
Main Set
Distance
2800 total
Instructions
You may insert appropriate drills of your choice as a tune up before each round, or use as active rest between repeats.
The physical intensity may be light, while attention quality should be high.
For each skill project swim 4 rounds of:
- 50 + 100 + 150
- 20 seconds passive rest between repeats, 40 seconds between rounds
- Optional: use a Tempo Trainer at comfortable tempo TC
Round assignments:
- Round 1: use focal point A
- Round 2: use focal point B
- Round 3: use focal point C
- Round 4: blend focal points ABC
After completing the 4 rounds, then finish with 2x 200 Pure Pleasure Swimming.
Week 25 Tempo Practice
Main Set: Tempo Gear Ratios
Distance
3200 total
Instructions
Choose two or three focal points from the Attention Practice this week. Use one at a time. You may change the focal point during the set as needed.
Set Tempo Trainer to the tempo for TG2 and then you will ignore the TT while swimming in TG1. You will swim TG1 by feel. You will swim continuously, no passive rest. Swimming at TG1 is your active rest.
Swim 4 rounds of:
- 150 TG1 + 50 TG2
- 100 TG1 + 100 TG2
- 50 TG1 + 150 TG2
- 0 TG1 + 200 TG2
- Monitor stroke count
- Maintain precision of movements
- NO REST between repeats and rounds
Week 25 Pace Practice
Main Set: Sustain Steady Pace
Distance
3000 total
Instructions
Choose two or three focal points from the Attention Practice this week.
Use the N SPL you have set for this cycle. The purpose of this set is to increase your muscular and neural strength for holding a precise and steady Pace over distance.
For this set you will swim continuously, and break up the swim into Mental Intervals.
Set Tempo Trainer to the tempo for TG2 and then you will ignore the TT while swimming in TG3 and TG1. You will swim TG3 and TG1 by feel. You will swim continuously, no passive rest. Swimming at TG1 is your active rest.
Swim 8 rounds of:
- 50 at N+1 x TG3
- 200 at N x TG2
- 150 at N x TG1
- Count strokes
- Maintain consistent N SPL
- Use Tempo Trainer at tempo for TG2
- Choose 2 focal points for each round
- NO REST between repeats and rounds
Week 25 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
7800 total
Instructions
Choose two or three focal points from the Attention Practice this week. Change or blend focal points as needed.
For this set you will swim continuously – NO REST – and break up the swim into Mental Intervals of 300.
Use the N SPL and the tempo TC you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace, and then practice N SPL and Tempo separately. You will aim to hold that metric steady over the entire interval distance.
Repeat this cycle until finished with the total distance:
- First 300: N SPL x TC (hold steady pace)
- Second 300: hold steady N SPL (ignore Tempo Trainer)
- Third 300: hold steady tempo TC (monitor SPL but do not force it)
You may modify this cycle if you feel the need to spend more time on one of your weaker metrics.
Week 26 – Rest Week
Rest Week 26 Practices
You get to choose what practices to do this week. Swim at least 3 times this week, but make your distance and intensity about 1/2 of last week.
You may repeat any of the practices at half intensity, or better, swim for complete enjoyment and swim with other stroke styles. But try to swim 3 times.
Be careful with other activities so that you allow your muscles, joints, energy systems and mind to rest and recovery this week with light, enjoyable movement.